Coach card Calculated

Rolling Weekly Summary

2025-10-10 – 2025-10-16 · Consistency 157%

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Consistency

157%

Based on completed vs planned sessions

Strength volume Δ

0.0%

Week-over-week change

Run mix

3 easy and 1 tempo runs

Action

Maintain current running volume or add variety with tempo/interval work.

  • Excellent consistency: Completed 11 workouts this period.
  • Completed 4 runs this period.
  • Good variety: 3 different activity types.

Planned Workouts

Reference

Mon · Upper Push Strength

DB Press top set 34x8

Awaiting tag

Tue · Easy Run

Zone 2 · 8 km

Awaiting tag

Wed · Lower Body Strength

Trap bar deadlift top set 160x3

Awaiting tag

Thu · Mobility / Core

20 min flow + planks

Awaiting tag

Fri · Upper Pull Strength

Cable row top set 82x8

Awaiting tag

Sat · Tempo Run

Tempo 6 km · RPE 7

Awaiting tag

Sun · Recovery / Walk

45 min walk + mobility

Awaiting tag

Workouts This Week

11 sessions

2025-10-10 · Taper Run

Distance · 2.0 km Duration · 17m Avg HR · 125 bpm
✅ Completed 'Threshold Builder' completed: 17min (2.0 km) (+1 bonus workout)

2025-10-10 · Post-Run Stretch

Duration · 8m Calories · 44 kcal Avg HR · 96 bpm

2025-10-12 · Sheffield City 10K

Distance · 10.0 km Duration · 49m Avg HR · 172 bpm
🛠️ Modified 'Long Aerobic Run' modified: 49min vs planned 80min (38% variance, covered 10.0km)

2025-10-13 · Indoor Walking

Duration · 25m Calories · 157 kcal Avg HR · 96 bpm
🛠️ Modified Different workout(s) instead of planned 'Long Lower Body': 2 session(s)

2025-10-13 · Mobility

Duration · 27m Calories · 81 kcal Avg HR · 79 bpm

2025-10-14 · Indoor Walking

Duration · 24m Calories · 155 kcal Avg HR · 101 bpm
🛠️ Modified Different workout(s) instead of planned 'Easy Run + Strides': 2 session(s)

2025-10-14 · Post-Run Stretch

Duration · 8m Calories · 46 kcal Avg HR · 99 bpm

2025-10-15 · Day 5 - Easy Run + Strides

Distance · 2.0 km Duration · 17m Avg HR · 128 bpm
🛠️ Modified Different workout(s) instead of planned 'Short Legs': 3 session(s)

2025-10-15 · Post-Run Stretch

Duration · 8m Calories · 56 kcal Avg HR · 106 bpm

2025-10-15 · Treadmill Running

Duration · 16s Avg HR · 83 bpm

2025-10-16 · Day 7 - Mobility & Recovery

Duration · 26m Calories · 141 kcal Avg HR · 99 bpm
✅ Completed 'Mobility & Recovery' completed as planned